• Kettlebell or Dumbbell • Lighter & heavier set of dumbbells • Jump rope • Pull up bar (she offers alternatives if you don’t have one) • Bench or chair • Long Resistance band with handles (the long ones courtney uses) • Yoga Mat

You will alternate each workout, every other day, with at least one rest day per week. Each week you’ll get a set of new workouts. The abbreviations read: WK = week WO = workout So WK 1: WO 1 = Week 1, Workout 1. So it might look like this: Week 1: Monday- Workout 1 Tuesday- Workout 2 Wednesday- Workout 1 Thursday- Workout 2 Friday- Workout 1 Saturday- Workout 2 Sunday- Rest Day

This program is meant to give you a new little collection of quick & efficient, full-body, home workouts that you can see progress with quickly, in your strength & endurance. By alternating between just two full body workouts per week, you’ll be able to do each workout 2-3 times, giving you the opportunity to get the workouts down before moving on to a new set the next week. Since each workout is full-body, yet different, and may have different focuses each time, you’ll keep your body guessing by challenging it in new ways each week. TRY REPEATING the program after the first four weeks- (so it’s like 8 weeks) so that you can truly see how much your strength & endurance has improved in the workouts. And don’t forget the yoga flow after to cool down & stretch out! These are workouts written by my sister, Courtney- a serious power lifter & former collegiate athlete. She’s currently a police officer and staying as fit as possible is extremely important to her.

This program is friendly for all skill levels, as modifications to make it easier or harder are consistently offered throughout the workouts!

1. COMMIT TO YOURSELF. You’ll need an hour max (sometimes less than an hour) each day to work on YOU. You are worth it. 2. COMPLETE & REPEAT: Commit to completing the full four-week program, but we invite you to REPEAT the program (total of 8 weeks) so that you can truly see the improvements in your strength & endurance as you are able to accurately compare your starting point with your ending point, since the workouts are the same. 3. MODIFY when needed! 4. TRUST THE PROCESS: We wrote the program based off how I have been working out for the past few months- i alternate between two main, full-body workouts. I have loved the solid foundation this has built for me and the strength I have been able to gain back, after recovering from surgeries. After each month, I increase the intensity of the exercises to continue gaining strength. It takes about four weeks to start seeing & feeling results. After eight weeks you may see significant improvement as I have. Complete & Repeat. 👊🏽

The main goals of this program are to increase your overall strength & endurance, as well as improve mobility & flexibility by recovering with yoga as a cool down. Because the workouts are HIIT-based (High Intensity Interval Training), they are cardio + bodyweight strength combined. This is a great way to spike the heart rate & burn fat while toning and strengthening your muscles through bodyweight movement. This is NOT a weight-loss program, but that could happen if paired with proper nutrition, if you are trying to lose weight. 🍔 BE SURE TO EAT. FOOD IS FUEL. 💦 HYDRATE. WATER IS LIFE. 💪🏽RECOVER PROPERLY (see “Supplements” in my Guides) 💧 Most importantly, we want you to SWEAT, to FEEL good, FEEL strong, and be more confident in your own skin. ♥